Questions. So it’s quite an exciting time. It’s quite an exciting time for stretching and flexibility. We’ve got static stretches and we’ve got dynamic stretches. In designing a warm-up period, coaches must consider the learning principles of transference or specificity, simplicity, individuality, satisfaction and creativity. The illustration shows the three primary components of an effective warm up. Within dynamic stretching you have things like ballistic stretching. The importance of a structured warm-up routine should not be underestimated when it comes to preventing sports injury. Warm Up to Science: TEKS-Based Engagement Activities Series incorporates instructional strategies that enhance student achievement. Plus, the DVD includes 3 customized sets of stretches (8 minutes each) for the Upper Body; the Lower Body; and the Neck, Back & Core. Breathing; Imprint and release; Hip release; Spinal rotation; Cat stretch; Hip rolls; Scapula isolations; Arm circles; Head nods; Elevation and depression of scapulae We put together this course to try and give people a foundation or a base level of stretching and flexibility so that they are able to go away and sort of make decisions on how to incorporate stretching and how to do it safely and how to get maximum benefits out of it and so forth. Although a correct general warm up for the average person should take about five to ten minutes and result in a light sweat. So until we get rid of that scar tissue, you will continue to have that same problem. Or weight training was a waste of time or weight training didn’t have any performance enhancing benefits. For a long time, we received a lot of comments from people saying that you no longer need to stretch before you exercise. Fortunately over time, we’ve come to a more balanced and more mature view. I think it’s important that we move more towards a holistic approach and more towards incorporating stretching as part of our overall training program and not trying to separate it or make it a separate little thing that we try and do on the side. Without these essential principles, our country would lack the democracy in the government America stands for today. Video. So initially in the first couple of hours of an injury, you’d want to be applying what’s commonly known as the rice technique and that’s rest, ice, compression and elevation. This is the state in which the body is most prepared for the physical activity to come, and where the likelihood of sports injury has been minimized as much as possible. Fortunately, I can say over the last 12 months those comments had died down quite a lot. I sort of relate it to, doing a bicep curls before you go swimming and that sort of equivalent. Whether they start from static to dynamic, ground-base to multi-plane movement, or activation to movement prep, it helps prepare the athlete for training. What are the principles of training? So that was a fantastic opportunity and I certainly learned a lot. Stretching can be extremely dangerous and harmful if done incorrectly. Fradkin, A. Zazryn, T. Smoliga, J. And we started looking at what type of stretching worked in what circumstances and we started to see some great results by improving the athletes’ flexibility. So we started experimenting with a lot of different techniques. Just like breakfast is the most important meal of the day, the warm up is arguably the most important component of a great workout. Or a more balanced view of stretching and how to use stretching and so forth. An effective warm up has a number of very important key components, which work together to minimize the likelihood of sports injury and prepare the individual for physical activity. Warm-up protocols usually last from 10 to 25 minutes or more and may vary somewhat, depending on the nature of the activity or event. by Gerald Lafon. Summary. The next part of the process that you need to be looking at is, activities that promote healing. At present, there’s well over a hundred articles there. The other thing that the study tried to do or some of the studies tried to do was to prove whether stretching improved performance or reduced injury. This is actually quite a dangerous time for the athlete because they start to get some confidence back. Now the next component that I like to add is static stretching and for a long time, here at the Stretching Institute, we copped a fair bit of flak from people for continuing to include static stretching in our warm up because a lot of people figured that, these studies, you know, quote — unquote proved that you didn’t need to do static stretching anymore. Warm up exercises move from low intensity to high intensity and from general movements to sport specific movements. We also have a one hour audio presentation that I did about six months ago and that goes into quite a lot more detail as how to use stretching. Yes, Static stretching! Primary School Warm-Ups (Reception, Key Stages 1 & 2) contains 5 sections, each containing a themed set of activities which cover the generally recognised sections of a warm up and can be used in a variety of combinations to suit the situation / age of the children. Interviewer: Okay, that’s awesome. They actually viewed it as something that was taking away from their main workout. You can feel the scar tissue that has built up over time because of this repeated injury over and over again. They start to feel, “yes I’m feeling good”, “my injury is better now” and they start to go back into full on training and they just re-injure themselves and they start the whole cycle again. Acknowledgements. I think that’s important to look at stretching – I heard one trainer say that stretching is just one spoke in the fitness wheel and when you have all the spokes in the wheel, the wheel, turns around quite well; but when you’re missing a spoke, the wheel doesn’t turn as well as it should and stretching is just one spoke in this fitness wheel and we need to be able to incorporate it with all the other things, all the other techniques and use it effectively as part of our athletic conditioning and so forth. It’s important to start with the easiest and most gentle activity first, building upon each part with more energetic activities, until the body is at a physical and mental peak. An effective warm-up also has the effect of increasing both your heart rate and your respiratory rate. It should be for a minimum of five minutes and replicate the movements or activities of the main activity session. What fitness attributes need to be developed? 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